by Bill | Jul 15, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Shoulder Press: 5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) Chest Supported DB Rows: 4 x 12. Rest 60s. – same weight as last week but pause for a 1 count on each rep METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c)...
by Bill | Apr 15, 2019 | Skill, Strength, WOD
STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s. – neutral to pronated grip 1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s. METCON For time: 40 KBS (53, 35) 4 Rope Climbs 30 KBS 3 Rope Climbs 20 KBS 2 Rope Climbs 10 KBS 1 Rope Climb Rx+:(70, 53) (Legless...